2021 High Performance Racing Camp Series
Wed, Aug, 18 2021 - Tue, Dec, 28 2021
NL Aquatic Center
333 Preston Ave, Voorhees, NJ 08043
2021 High Performance Racing Camp Series – Sign up for individual sessions or SAVE when you purchase a Bundle!
This swim camp series consists of three camps designed to enhance and strengthen swimmers’ racing making their events POP from their start all the way through the finish!
October 2-3: Explosive Performance: Starts & Turns
December 27-28: High Performance Speed & Power
Scroll down for more details on the curriculum!
Session Times (Both camps):
12 & Under: Check in 8:45 AM, Clinic 9-11:30 AM
*December Ages 12-14
13 & Over: Check in 12:15 PM, Clinic 12:30-3:30 PM
*December ages 15 & Over
Each camp will be led by elite clinicians who are not only exceptional swimmers but also incredible teachers!
These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
For December’s Camp, Swimmers ages 12-14 must have a AA+ time and swimmers 15 & Over must have a A+ time to participate.
The fastest that swimmers are ever moving through the water is after the start and after every turn! On Saturday, the curriculum will focus on explosive starts, powerful underwater dolphin kicking, and snappy breakouts. Then on Sunday, participants will work on accelerating through every flip turn and open turn into a well-timed finish. This camp will be led by elite clinician Tate Jackson!
Day 1 (October 2) : Starts & Underwaters
The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. Tate Jackson has spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.
- STARTS: Tate will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into the lap.
Day 2 (October 3): Turns & Finishes
Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and powerfully push off every wall. Tate Jackson will lead participants through a series of drills to have compact, fast turns in any race.
- FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline.
- OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with their clinicians to nail an efficient and quick open turn.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
Developing faster strokes takes a lot more than just working on the technique. There are strategies and training methods that elite athletes use to become more efficient with their strokes in order to create more power and speed. Participants will work both in and out of the water to develop essential skills to improve in these key areas of swimming that apply to every stroke and race.
Day 1 (December 27): Developing Power & Dynamic Warm up
While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique. The clinicians will take the swimmers through some resistance training techniques during this camp!
- RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
- DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! The clinicians will take participants through a combination of light cardio exercises and dynamic stretches. This is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.
Day 2 (December 28): SPEED, DRYLAND, & RECOVERY
Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Our Elite Clinicians will coach swimmers to help their tempo and speed, as well as review, changes dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
- TEMPO: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, it’s an easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is a difficult decision, but more beneficial in the long run. Participants will learn from the clinicians how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Brett will walk through some of the most important things to get your body ready for the next session.
Swimmers and parents are invited to ask questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with the clincians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap!